Workout Description

Why This Workout Is Hard

This workout combines high-skill movements (weighted pull-ups, HSPUs) with significant volume across 6 rounds total. The devil presses at 50/35 will heavily tax grip and shoulders before weighted pull-ups, creating interference. The second portion maintains fatigue with burpees before more pulling. Most average athletes will need to scale the weighted movements or HSPUs, and the continuous nature prevents meaningful recovery between demanding elements.

Benchmark Times for WOD

• Elite: <14:00
• Advanced: 16:00-18:00
• Intermediate: 20:00-22:00
• Beginner: >33:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High volume upper body work across multiple pulling and pushing patterns will severely test muscular endurance capabilities.
• Endurance (8/10): Six total rounds with running and high-rep bodyweight movements creates significant cardiovascular demand with minimal rest between efforts.
• Flexibility (6/10): Handstand push-ups require significant shoulder mobility, while devil presses and pull-ups demand good overhead and thoracic range.
• Speed (6/10): Fast transitions between varied movement patterns and maintaining pace across six rounds requires good cycling speed and efficiency.
• Strength (4/10): Devil presses with moderate weight and weighted pull-ups provide some strength demand, but primarily strength-endurance focused.
• Power (3/10): Devil presses have some explosive component, but the high rep ranges shift focus toward endurance rather than power.

Movements

• Push-Up
• Weighted Pull-Up
• Devil Press
• Burpee
• Run
• Handstand Push-Up
• Pull-Up
• Double-Under

Benchmark Notes

This workout consists of two distinct 3-round sections that must be completed sequentially. I'll analyze each section separately then combine. Section 1 (3 rounds): 400m Run + 13 Devil Presses (50/35) + 9 Weighted Pull Ups (15/10) + 6 Handstand Push Ups Movement breakdown per round: - 400m Run: 75-120 sec (fresh state) - 13 Devil Presses (50/35): ~4 sec/rep = 52 sec (fresh) - 9 Weighted Pull Ups: ~3 sec/rep = 27 sec (fresh) - 6 Handstand Push Ups: ~8 sec/rep = 48 sec (fresh, accounting for complexity) - Transitions: ~15 sec total Round 1: 217 sec, Round 2: 239 sec (1.1x fatigue), Round 3: 260 sec (1.2x fatigue) Section 1 total: ~716 sec for elite athletes Section 2 (3 rounds): 40 Double Unders + 13 Burpees + 9 Pull Ups + 6 Push Ups Movement breakdown per round: - 40 Double Unders: 20 sec (fresh) - 13 Burpees: ~4 sec/rep = 52 sec (fresh) - 9 Pull Ups: ~1.5 sec/rep = 13.5 sec (fresh) - 6 Push Ups: ~1.5 sec/rep = 9 sec (fresh) - Transitions: ~10 sec total Round 1: 104.5 sec, Round 2: 115 sec (1.1x fatigue), Round 3: 125 sec (1.2x fatigue) Section 2 total: ~344.5 sec for elite athletes Total workout time: 716 + 344.5 = ~1060 sec for elite level This workout is most similar to Kelly (5 rounds with running and high-rep movements) but significantly more complex due to weighted movements and handstand push-ups. Kelly's L10 anchor is 930-1050 sec, but this workout has heavier loading and more technical movements, justifying a slower pace. Applying fatigue from the first section to the second section (+15% additional time): 1060 + 158 = ~1218 sec for elite. Final benchmarks - L10: 840 sec, L5: 1320 sec, L1: 1980 sec

Modality Profile

8 movements total: 4 Gymnastics (Pull-Up, Handstand Push-Up, Burpee, Push-Up), 1 Monostructural (Run), 3 Weightlifting (Devil Press, Weighted Pull-Up, Double-Under). Rounded to nearest percentages: G=50%, M=13%, W=37%